YOU MAY WELL know that the best source of Vitamin D is sunlight. What you might not know is that Vitamin D is ESSENTIAL in the body to aid the absorption of calcium – keeping the bones dense and strong, thus reducing the risk of osteoporosis – in both women AND men.
Not only that, but Vitamin D fuels our immune systems, aiding the manufacture of white blood cells – the body’s primary defence system – against viruses and bacteria, which is even more important right now!
Lack of it, as well as contributing to osteoporosis and lowered immunity, can cause low mood, fluctuations in blood sugar levels (linked to diabetes), increased inflammation and has been shown to have a part of play in the onset of MS and rheumatoid arthritis.
Hard to find?
Low levels of Vitamin D is very common, especially in Europe, where long winter nights, the weather and other external factors (the coronavirus lockdown, for one) limit our exposure to sunlight. Plenty of people take a supplement, but the right amount and type of supplement may not be doing the trick.
There is some Vitamin D in foods, especially oily fish, some meat, dairy (and mushrooms…) but the most readily available form, ‘D3’, comes directly from sunlight on the skin which is converted into a hormone (Calcitrol). In this form, it travels around the body, doing its work.
Don’t wear sunscreen!
In order to absorb Vitamin D effectively, you should spend some time in the sun before you apply sunscreen as even a low SPF, ie Factor 15, will literally block any absorption. Its uptake is also affected by skin colour; darker skin needs upto 2 hours of sun exposure, whereas fair skins only need 10 minutes.
If you are going to take a supplement -which you probably should if you can’t spend some time in the sun at least 3 times a week – then look for one which also contains Vitamin K2, as this aids absorption. Increasing the fats in your diet will help to boost levels, so incorporate avocado, nuts and seeds, as well as oily fish and dairy if you’re not vegan.
Look Out!
Adequate levels of Vitamin D can be obtained from diet and supplements and you could always test yourself to check if you have enough in your system. Bear in mind, a home test may only be a ‘snapshot’ of your current levels.
If you get a lot of colds, feel unusually low or depressed, have an achy body and feel tired, these can be a sign of Vitamin D deficiency.
Random facts
- If you put mushrooms in the sun, the amount of Vit D they contain rises by over 800%
- A person with a higher BMI needs 50% more Vit D than a slim person
- Age counts – a 70 year old makes four times less Vit D than a 20 year old
So, have a think about what you eat and how much time you spend outdoors. If you don’t think it’s enough then go and catch some rays, make your bones strong, but please take some sunscreen with you too!
